A very complete sport, swimming allows you to use almost all of the muscles in your body. We take stock with a swimming coach of its many benefits. You will soon be convinced to take the plunge!
When people talk to you about swimming, you may think of your swimming lessons at school… not always glamorous. But as you grow up, this sport can become a real ally for a defined figure! In fact, this activity deeply strengthens your body. According to Malcolm Lacampagne, professional swimmer and swimming coach, here are the areas that this sport targets, according to the different strokes.
A sport that strengthens the entire body, in length
First advantage of swimming according to coach Malcolm Lacampagne: “almost all muscles are used during exercise, regardless of the type of swimming”. Firm your arms, your chest, sculpt your glutes, shape your thighs, your back… “If your goal is to obtain a balanced and harmonious body, you have made the right choice!” he adds.
Furthermore, swimming guarantees you a long and defined silhouette rather than thick muscles. In other words, it tends to refine your body and tone it in length, rather than making your muscles grow. However, this does not prevent you from gaining strength!
In fact, the resistance created by the water during your movements allows you to work them in depth. However, if your objective is to target a particular area, we recommend that you focus on certain strokes.
Each swim has its own particularity
- Crawl : crawl movements are interesting if your goal is to have a toned upper body and a flat stomach. Indeed, “this swim mainly targets the muscles of your arms (biceps and triceps), shoulders, back and your abs” confides Malcolm Lacampagne. His plus? It is particularly interesting for developing muscular and cardiorespiratory endurance, by developing your intercostal muscles (respiratory muscles).
- Breaststroke: “if you want to firm your glutes, your chest and especially your thighs, focus on breaststroke” suggests the coach. For beginners, this swim is particularly suitable because it is technically the simplest.
- From the crawl: Are you more of the type to suffer from back problems and want to strengthen it? The backstroke is a gentle and yet very effective stroke “especially to strengthen your shoulders”. With the lying position, this is an opportunity to improve your posture.
- Papillon : this swim, very interesting in terms of bodybuilding, is suitable for the most experienced swimmers. “Biceps, shoulders, pectorals, abdominals, glutes, quadriceps… all the muscles are heating up!” Far from being easy to master, it is swimming that burns the most calories.
“Don’t hesitate to vary the strokes in order to work all of your muscle groups equally”advises the coach. “To further target the desired areas, you can also use tools such as the kickboard, pull-buoy or fins for the thighs, as well as swimming paddles for the arm muscles”.
How long does it take to see results?
As you can imagine, the results will not appear immediately! You will have to be patient and wait a few weeks, even a few months before seeing your body evolve.
The swimmer and swimming coach tells us that “the time required to obtain results depends on many parameters: the starting point, genetics, training frequency, diet or even lifestyle”. Generally, “you may feel stronger in the first few weeks.” On the other hand“the first physical results will be visible in 4 to 6 weeks” confides the coach.
Regarding frequency, “the ideal is to carry out two to four sessions per week, lasting thirty to forty-five minutes. Obviously, the most important thing is to go at your own pace”. It doesn't matter if you start with shorter sessions, the main thing is to do them regularly!
In addition to building muscle, swimming fights anxiety, increases endurance, helps you lose weight, while limiting the risk of injury. With so many advantages, no more hesitation: you have every interest in trying this activity!
